Mamdouh “Big Ramy” Elssbiay Off-Season Diet

Meal plan for massive muscle growth

In 2011, "Big Ramy" was 200 pounds, having only trained a year. In May of 2013, just one week before he won the New York Pro, he weighed over 300 pounds! Here is his off-season meal plan he used to make these gains:

Meal 1

• 12 egg whites

• 3 whole eggs

• 8 oz sweet potato

Meal 2

• 5 oz of rice

• 8 oz chicken breast

Meal 3

• Protein shake

Meal 4

• 4 whole eggs

• 8 oz sweet potato

Meal 5

• 8 oz chicken breast

• 1 cup brown rice

• 1 cup sliced pineapple

Meal 6

• 10 oz salmon

• 1/2 cup cooked white rice

Meal 7

• 10 oz steak

• Green salad

To get your own personalized meal plan for any fitness goal visit our meal planner app